If losing weight is your primary goal, you will need to put together a diet plan that is most effective according to your body-weight goals. If you are looking to lose ten pounds or a hundred pounds, whether you are a male or a female, these guidelines will help you craft an effective diet plan to lose fat fast. DietHealthMag!
The following guidelines will cover every single aspect of how to create the diet which will be ideal and specific to your goals.
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In order to start losing weight you will have to create a calorie deficit. It is the number one requirement to shed fat. To be honest, it is the ONLY real requirement. 20 % below maintenance level/day is the specific ideal calorie deficit you need to create regularly for men and women both. This is an ideal calorie deficit which will make you lose weight at an ideal rate which is between 0.5 to 2 pounds per week. People with more than the average amount of fat on them, can lose it at a rate of 2 pounds every week and even more. While those with average amount of fat should aim for one to two pounds/week. The rate of fat loss should be lesser for people with below average fat at about 0.5 to 1 pound per week.
At least once a week you should weigh yourself in the morning without eating anything and keep a record of it. Adjust your daily calorie consumption according to your weight, but if it is decreasing at an ideal rate, you are on the right track.
Protein intake is essential to your weight loss journey as they are nutritious, develop muscles and reduce your obsessive thoughts about food significantly. Ideally, the daily protein intake for a man looking to lose fat should be 0.8 to 1.5 grams of protein/pound of body weight. Women seeking to lose fat should intake about 0.8-1.2 grams of protein/pound of their body weight. The protein intake should quintessentially be from high quality protein sources like chicken, meat, fish, etc. If preferred or needed you can also use protein powder.
Your daily fat intake should be between 20-30 % of your total calorie intake, in which 25 % is pretty perfect generally. This fat intake should come from polyunsaturated and monounsaturated sources exclusively (Fish/fish oil, olive oil, nuts, etc).Trans fat should be completely avoided and saturated fat should be no more than one third of the total fat consumption. Essential fatty acids especially Omega-3 should be sufficiently consumed which you can easily get from fish oil supplements.
After your ideal protein and fat intake whatever is left is what should constitute your ideal carb intake. Unprocessed nutrient-rich sources like rice, potatoes, fruits, whole grains, etc should constitute the majority of this carb intake. You should try to completely refrain from highly refined junk food.
You can enjoy your diet plan
Once all your ideal levels are set, assemble your entire diet in whatever way you feel will make you stick to it; because consistency is the key. Also take note that meal timings and frequency do not matter. You can prefer to eat the normal three times a day or even 6 times a day. What really matters is how much you eat and what you eat; not how and when. Do as you please; enjoy and do what is convenient for you. Your preference and needs can also come into play and you can adjust and choose your diet accordingly. As long as you get your nutrients and calorie totals right everything else is insignificant. If you think you can benefit from cheat meals and feel that they will help you stick to your diet plan, go for it but remember to limit them to not more than 1 or 2 times per week.
Supplements are not necessarily a requirement to lose fat but however there are some out there which can be extremely useful and help improve the weight loss process. Forskolin Fuel is one such great supplement which can augment your fat losing efforts. Forskolin Fuel has an advanced weight loss formula with natural ingredients containing a plant extract. This plant extract is considered to be a miracle flower by researchers that not only assists weight loss but also helps maintains it. It is a potent weight loss solution that will work for everyone and anyone.